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Exercise of the Week – Dumbbell Hold Squat

Target Muscles: Buttocks (Glutes), Thighs (Quads), Inner Thighs (Adductors) & Abdominals.

Dumbbell Hold Squat 01 - Pro:Kinesis Personal Training, High Wycombe

Begin by holding a dumbbell in your hands and standing with your legs wider than hip width apart, your toes pointing outwards, as shown.

Dumbbell Hold Squat 02

Keeping your eyes looking level and ahead, lower yourself slowly into a squat position until your thighs are horizontal with the floor. Then straighten your legs returning to the start position, exhaling at the end of the movement.

Repetitions: 8-15

Sets: 2-4

A variation on the standard squat exercise, allowing a wider leg stance which involves greater emphasis on the adductor muscles. Please note that it is important to keep your head up and your eyes level to avoid rounding your back whilst performing the exercise. Your breathing and holding of the breath during the squat is important, since as the weights increase it helps stabilise your upper body.